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WOD: 2/11/15

Metabolic CrossFit – CrossFit

Skill Work

EMOMx7:

7 Box Jumps + 7 Toes to Bar

Metcon (Time)

3 RFT:

10 Power Cleans (135/95)

10 Push Jerks (135/95)

Strength

Thrusters, work up to a 5RM – No racks. No “thrust-a-jerks” – must be a true thruster.

WOD: 2/10/15

Metabolic CrossFit – CrossFit

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

WOD: 2/9/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull ups

10 Burpees

15 Air Squats

Strength

5×5 OHS – Start with 50% of 1RM and add weight each set. These should be done with perfect technique.

WOD: 2/7/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 2, one athlete works while the other rests

50-40-30-20-10 reps for time of:

Wall Balls (30/20)

Power Cleans (135/95)

WOD: 2/6/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Note: In class, we will do a 12 minute AMRAP of 10 OHS & 10 C2B Pull-ups unless you insist on finding out what your rx’d score would be.

WOD: 2/5/15

Metabolic CrossFit – CrossFit

Metcon (Weight)

EMOM x 10

Odd: 6 Front Squats, you choose weight

Even: 1 Legless Rope Climb (Sub leg assisted rope climb or 3 small rope climbs)

Skill Work

AMRAP 5: 30 unbroken Double Unders

Strength

5×10 GHD Bench Press

These are not for load. Use an empty bar. Don’t let the bar drift toward your waist as you press. Keep it in line with your shoulders. Slower is better.

Note: If you are unable to hold yourself in the flat position, parallel to the floor on the GHD, sub 10 v-ups.

WOD: 2/4/15

Metabolic CrossFit – CrossFit

Metcon (Time)

1,000m Row

30 Hang Power Clean (135/95)

30 C2B Pull ups

Skill Work

EMOMx10

Odd: 7 Push Press (from rack, you choose weight) + 7 Box Jumps

Even: 7 Toes to Bar + 7 Burpees to target

WOD: 2/3/15

Metabolic CrossFit – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps of:

Thrusters (95/65)

30 Double unders after every round of thrusters

Skill Work

10 minute Muscle up Wave

Minute 1: 1 muscle ups

Minute 2: 2 unbroken muscle ups

Minute 3: 3 unbroken muscle ups

Continue adding 1 rep every minute for as long as possible. If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.

WOD: 2/2/15

Metabolic CrossFit – CrossFit

Metcon (Time)

with a 10 minute running clock

15-12-9

Power Snatch (115/80)

Toes to Bar

in the remaining time, AMRAP of:

Burpee Box Jumps (24/20)

2 Scores:

(1) Time for the 15-12-9

(2) Total number of Burpee Box jumps

Strength

4×4 Front Squats

WOD: 1/31/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 2, one athlete works, while the other rests.

50 Burpees

10 Clean and Jerks (155/105)

75 Box Jumps (24/20)

10 C&J (155/105)

100 Pull ups

10 C&J (155/105)

75 Box Jumps (24/20)

10 C&J (155/105)

50 Burpees

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